Indian Diet Plan for Diabetes

Overview

The number of diabetes cases in India is increasing at a tremendous rate—from 63 million in 2012 to 101 million in 2024. This is not just a fact; it's an upcoming catastrophe. If you don't manage your sugar levels now, you could be next. Pre-diabetes often gets ignored until it's too late and the manageable problem turns into a lifetime condition.

While many think that diabetes can be managed with small changes, just as was said in the case of this lifestyle issue, it is a dangerous misinformation that could lead to you relying on tablets and injections for your entire life. Your reliance on outdated household myths might be the stepping stone toward the diagnosis. Act now with a proper diet plan before it's too late. In this blog, we will be looking at a diabetic diet plan to improve your blood sugar levels.

Busting Indian Household Myths

Several household myths can hurt your efforts to reduce diabetes. Believing that merely cutting down on sugar or living on some traditional remedial measures will be enough can prove dangerous. Most of the myths bypass the ways and science behind controlling diabetes and often leave one in a worse situation. We're here to bust these myths, some of these household products are:

Dangerous to consume in a diabetic diet plan

Jaggery: With a high glycemic index of 85, jaggery is one of the most used sweeteners besides white sugar in Indian households. Consuming jaggery is not safe at all for diabetes, and it is the equivalent of white sugar when it comes to blood sugar spikes, making it an unhealthy alternative for diabetics. Many of our elders have told us that jaggery is much better than sugar, but this is far from the truth.
Honey: With a glycemic index of 50, you might think that honey is a better alternative than other natural or artificial sweeteners, but at its core, honey still consists of sugar, which could spike up your sugar levels and cause further damage. Some studies have shown that honey might increase your HbA1c levels.
Butter: Who doesn’t love butter-bread in the morning with a cup of tea? But that combination can be lethal for a person with type 2 diabetes. Salted butter contains saturated and trans fats, which increase bad cholesterol, leading to fat accumulation in blood vessels and causing high blood pressure. The high amount of trans fat can increase the risk of heart disease, such as stroke and heart attack.
Bread: Bread is one of the worst foods a person with Type 2 diabetes can have. It may appear harmless, but it is simply full of refined carbohydrates, which will digest quickly to glucose, thereby causing a very high increase in blood sugar.
Tea: A sweet trap of tea might be pretty tempting. Having a cup of tea in the evening with snacks is a daily routine for some diabetes patients, but sweet tea with sweet snacks or maida snacks like biscuits, mathri, or rusk can cause frequent spikes in your blood sugar, silently accelerating your diabetes and leading to dangerous health issues.
White Rice: White rice is another food that seems so innocent but can be dangerously unsafe for those with Type 2 diabetes. White rice has a high glycemic index, meaning it will produce a quick surge in blood sugar right after you've just eaten it. Regularly eating white rice will lead to the problem of constant high blood sugar, making it nearly impossible to regulate your diabetes properly.

What to Eat in Diabetes?

In the chaos of misinformation, where everybody has different opinions on what to eat to avoid or help your diabetes management. Without the guidance of a certified diabetes expert things could become messy pretty quickly causing you to consume something that is silently harming your diabetes improvement journey.

Here’s a sample of the Indian diet plan for diabetes made from healthy and nutritional things which is curated by a diabetes expert of Muditam to help you balance your blood sugar levels without going any fancy on your diet. This diet chart is specially designed for people who are suffering from type 2 diabetes but also prediabetic people, you can call this a prediabetes diet plan to become a non-diabetic. Your daily meals with just small changes can help keep you satiated, and full of energy while not letting your sugar levels spike up too much.

Time of the Day	Food Options
When you wake up	- Overnight Soaked Methi - Karela Juice or - Karela Jamun Juice
Early Morning	Nuts - Almonds - Walnuts - Cashews
Breakfast	- Moong Daal ka Chilla OR - Poha With Sprouts OR - Moong Daal ki Idli OR - Boiled Egg OR - Whole Egg Omelette
Mid-day meal	Low Glycemic Index Fruits Apple Oranges Plum Guava With -A handful of Chia Seeds, Sunflower Seeds, Pumpkin Seeds OR - Green Tea/ Tea With no sugar and skimmed milk
Lunch	Protein Source Daal or Paneer or Chicken or Soya Chunk - Roti or Khichdi of millets like Jowar and Ragi - One bowl of cooked vegetable - One bowl of Salad
Evening Snack	- Moong Chaat OR - Fruits Apple Guava Apricot Pears OR - Green tea + Makhana (Roasted Foxnuts) OR - Roasted Chana
Dinner (Keeping your dinner light is important)	- Daal (Whole or with chilka) - Roti (Preferably made up of millets) - Soup (made up of seasonal fresh vegetables) - Salad

Conclusion

You don’t need to get overwhelmed when taking control of your diabetes. Eat wisely, avoid some common myths, and you will have your blood sugar levels under control. Having a deep understanding of the challenges involved in living with diabetes, at Muditam, we see our team of experts by your side in every step that you take. From personalized diet plans to natural supplements, we have all the resources to help you enjoy a healthier life. You can contact us with more questions or clarifications from our diabetes experts at Muditam. We provide you with every possible resource you need to manage your diabetes, want a diabetic diet plan to improve your blood sugar levels, and want to know how to go from prediabetic to non-diabetic, we have you covered.